What Is the Best Low-Sugar Breakfast Cereal?

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When you are keeping an eye on blood sugar, planning out your meals can help. Eating a healthy breakfast is especially important, since it’s the first meal of the day — and a good morning meal can set you up for healthy-eating success. So what type of a breakfast cereal is best to eat when you have diabetes or are closely monitoring blood sugar? We chatted with Erin Palinski-Wade, RD, CDE, a certified diabetes educator and author of 2-Day Diabetes Diet, to find out.

The cereals that Palinski-Wade recommends are all high in fiber and lower in carbohydrates, the perfect combo for helping to keep you fuller for longer while also helping to keep your blood sugar steady. Here’s what she recommends.

For any taste buds….

“My favorite breakfast cereal recommendation for people with diabetes is a high-fiber, low-sugar option such as bran flakes,” says Palinski-Wade. With 5 grams of fiber per serving, this type of cereal contains 19 grams of net carbs per ¾ cup serving, making it lower in carbohydrates than many breakfast cereals. “The added fiber is beneficial to digestive health, heart health and weight management,” she notes. There are many varieties of bran flakes out there. Some bran-based cereals, such as All-Bran Original, offer even more fiber. Per ¾-cup serving, you get an incredible 15 grams of fiber. “It is a great way to fill up with minimal impact on blood sugar levels,” says Palinski-Wade.

For a sweet tooth…

“If you are looking for a sweeter cereal option, the new line from Catalina Crunch is a great option,” says Palinski-Wade. “Thanks to the blend of high-fiber flours used to create this cereal, one 6-tablespoon serving contains just 5 grams of net carbs and comes in delicious flavors like dark chocolate, maple waffle and cinnamon toast.”

For a hot-cereal fan…

Love hot cereal? Consider making a big batch of steel-cut oats to get you ready for the week. “For a warm option, steel-cut oatmeal is packed full of cholesterol-reducing fiber that will also leave you feeling satisfied for hours,” says Palinski-Wade. Per ¼ cup of dry oats, you get 4 grams of fiber. “Try topping it with a sprinkle of cinnamon to help improve blood-sugar levels even further,” she says.

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Amy Gorin, MS, RDN, is a registered dietitian nutritionist and owner of Amy Gorin Nutrition in the New York City area. She’s a regular contributor to many publications, including EverydayHealth.com, ReadersDigest.com, NBCNews.com, and more. She also pens a recipe-focused blog, Amy’s Eat List, where she shares easy, healthy recipes. Connect with her on Instagram, Facebook, Twitter, and Pinterest.

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